Falafel with Pita and Tahini
Chickpeas blended with parsley, cilantro, garlic, and warm spices are shaped into fritters and fried until golden and crisp. Tucked into warm pita with fresh vegetables and a drizzle of tahini sauce, they make a filling meal that takes roughly 40 minutes start to finish. The tahini adds a nutty, creamy contrast to the herb-forward falafel.
Equipment
- 1 Food processor
- 1 Large frying pan or pot
- 1 Baking tray (if baking)
Ingredients
Falafel Mixture
- 14 oz cooked chickpeas drained, about 1 can
- 1 cup fresh parsley roughly chopped
- 1 cup fresh cilantro roughly chopped
- 3 cloves garlic minced
- ½ unit small onion finely chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp salt or to taste
- ¼ tsp black pepper freshly ground
- 2 tbsp all-purpose flour or chickpea flour for gluten-free
Tahini Sauce
- ½ cup tahini
- ¼ cup fresh lemon juice adjust to taste
- 1 clove garlic minced
- ¼ tsp salt or to taste
- 2-3 tbsp water to thin the sauce as needed
For Serving
- 4 pieces pita bread warmed
- 1 cup sliced cucumbers or tomatoes optional garnish
Instructions
- Prepare the falafel mixture. In a food processor, combine chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, salt, and black pepper. Pulse until the mixture is well chopped but not pureed.
- Transfer the mixture to a bowl and stir in the flour. If the mixture seems too wet, add a little more flour. It should hold together when pressed.
- Shape the mixture into small balls or patties, about the size of a ping-pong ball. Set aside on a tray.
- For frying: Heat about 5 cm (2 inches) of oil in a deep pan to 180°C (350°F). Gently place falafel in the oil, frying in batches until golden brown, about 3-4 minutes per side. For baking: Preheat oven to 200°C (400°F). Place falafel on a lightly oiled baking sheet and bake for 20-25 minutes, flipping halfway.
- While the falafel cooks, prepare the tahini sauce. In a small bowl, whisk together tahini, lemon juice, minced garlic, and salt. Gradually add water, one tablespoon at a time, until the sauce reaches your desired consistency.
- Warm the pita bread on a skillet or in the oven for a few minutes. Fill each pita with lettuce, sliced cucumbers or tomatoes if desired, then top with the hot falafel and drizzle generously with tahini sauce.
Notes
- For a gluten-free version, use chickpea flour instead of all-purpose flour.
- You can prepare the falafel mixture a day in advance and store it in the refrigerator.
- If baking, brush or spray the falafel with a little oil to help them crisp.
Nutrition
Calories: 531kcalCarbohydrates: 72gProtein: 21gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 7gSodium: 767mgPotassium: 694mgFiber: 12gSugar: 6gVitamin A: 1613IUVitamin C: 32mgCalcium: 184mgIron: 7mg
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